Ali Academy

Food Sources of Vitamins and Minerals

Calcium

apple, beet, beet greens, broccoli, cabbage, cantaloupe, casaba & honeydew melons, carrot, celery, cucumber, garlic, grains, grapefruit, green vegetable leaves, lemon with peel, lime, orange, pineapple,seaweed,Sesame seeds, strawberry, sweet red pepper, Swiss chard, tomato, watercress.

Iodine

apple, asparagus, beet, blueberry, carrot, celery, cucumber, dulse, green pepper, kale, kelp, lemon, spinach, strawberry, Swiss chard, tomato, watermelon,

Iron

beet greens, dulse, kelp, garlic, green vegetable leaves, hot red pepper, kale, parsley, sesame seed, spinach, Swiss chard

Manganese

beet, carrot, celery, cucumber, parsley

Magnesium

almond, asparagus,avocado, beet, beet greens, broccoli, cabbage, cantaloupe, carrot, celery, collard leaves, garlic, grapefruit, grapes, green vegetable leaves, guava, kale, kelp, legumes, parsley, pineapple, spinach, strawberry, Swiss chard, tomato.

Phosphorus

Brussels Sprouts, broccoli, collard leaves, garlic, green vegetable leaves, kale, legumes,nuts,seaweed, seeds, whole grains.

Potassium

avocado, beet, beet greens, cabbage, carrot, dandelion greens, green vegetable leaves, legumes, nuts, parsley, radish, Seaweed, spinach, Swiss chard.

Silicon

celery, cucumber, dandelion, lettuce, spinach, strawberry,

Sodium

beet, cabbage, carrot, celery, beet greens, dandelion greens, hot red pepper,kale, kelp, parsley, spinach, Swiss chard.

Vitamin A

beet greens, broccoli, carrot, collard greens, cantaloupe, dandelion greens, hot red pepper, kale, parsley, spinach, sweet red pepper, Swiss chard, turnip greens.

Vitamin B-1

asparagus, B-complex foods – (seeds, nuts, legumes, and whole grains), collard leaves, dandelion greens, garlic, kale, parsley, turnip greens.

Vitamin B-2

asparagus, B-complex foods – (seeds, nuts, legumes, and whole grains), dandelion greens, hot red peppers, mushroom, safflower seed, spinach, turnip greens, wild rice, Swiss-chard.

Vitamin B-3

(Niacin)

asparagus, B-complex foods – (seeds, nuts, legumes, and whole grains), dandelion greens, hot red peppers, mushroom, safflower seed, spinach, Swiss chard, turnip greens, wild rice.

Vitamin B-5

asparagus, B-complex foods – (seeds, nuts, legumes, and whole grains), collard leaves, dandelion greens, garlic, kale, parsley, turnip greens.

Vitamin B-6

B-complex foods – (seeds, nuts, legumes, and whole grains), beef, cabbage,corn oil, lemon,

orange, peanut oil.

Vitamin B-12

alfalfa, comfrey, miso, nutritional yeast.

Vitamin C

asparagus, acerola cherry, beet greens, black currant, broccoli, Brussels sprouts, cabbage, collard leaves, dandelion greens, grapefruit, green pepper, guava, hot red pepper, kale, lemon with peel, lime, mustard greens, orange, parsley, red cabbage, spinach, strawberry, sweet pepper, Swiss chard, turnip greens, watercress.

Vitamin D

sunlight

Vitamin E

barley, Brown rice, green leaves, legumes, nuts, rye, wheat germ.

Vitamin K

green leaves